Protein – The What, Why and How Much of this Vital Food Category

    November 29, 2023

    High-protein diets are having a moment on social media and gaining a lot of traction among wellness influencers. The topic #highprotein gets 40 million views a week on TikTok!

     

    What used to be a diet for bulking up is now common practice for losing weight and blood sugar regulation. With any trend, it’s important to look at the science, so let’s break it down and see if a high-protein diet is worth the hype.

     

    What is Protein?


    Protein is composed of amino acids, the building blocks of muscles, hair, fingernails, enzymes, hormones, antibodies and more. These essential nutrients fuel muscle movement, growth and repair. Our bodies require protein for survival, power and energy, and its many benefits are abundant.

     

    The PROS of Plentiful Protein


    A high-protein diet:

     

    • Fuels lean muscle mass, strength and movement

    • Increases metabolism (the rate your body burns fat or other fuel for energy), which supports weight management and fitness goals

    • Supports energy and endurance

    • Nourishes the body

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  1. Helps quell hunger

  2. Provides satiety (fullness) for hours so you consume fewer calories

  3. Helps cells communicate with each other


    4. Along with fiber and fat, protein helps slow the absorption of carbs and sugars as it breaks down more slowly than carbohydrates do. This effect lasts for a few hours and can help promote better blood sugar balance. 

    How Much is Enough?


    The high-protein camp recommends eating your body weight in grams of protein. So a 120-pound person would eat 120 grams of protein each day. But is that too much?

     

    Expert opinions vary widely on how much protein is good for health. You can find recommendations anywhere from .36–1 gram of protein per pound of body weight per day. A good landing spot is likely somewhere in the middle. The CDC recommends that women get at least 46 g protein daily. Note that pregnant and nursing women need more than that for the proper nourishment of their babies. Men and teen boys should aim for 56 g per day.

     

    That said, it’s not necessarily easy to eat too much protein. But if you feel tired, nauseated, suffer indigestion and other digestive discomfort, examine your protein intake and cut back a bit. And make sure you’re getting adequate fiber too!

     

    Protein First Thing


    For best results, divide your protein intake into 3 or more servings throughout the day. And remember the 30/30 rule: Strive to get up to 30 g protein within 30 minutes of waking up to start powering your day! Eating protein when you first wake up jump-starts your metabolism and puts your body into regular-protein-intake mode.

     

    Great Protein Sources

     

    • All types of lean meat

    • Eggs

    • Dairy products

    • Legumes (peanuts, peas, beans)

    • Nuts & seeds

    • Spirulina and other algae


    No matter which kind of protein you choose, prioritize protein and you’ll help nourish and energize your body.

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